Warm-up focus:
-2-3 Active W/U
-Hip stretching
-Lat / Tri stretching.
-PVC Pipe stretching.
-W/U with empty barbell.
SKILL (Split Jerk from Rack)
-Warm up with bar / then low weight
-5 x Split Jerk @ 55%
-5 x SJ @ 60%
-5 x SJ @ 65%
-3 x SJ @ 70%
-3 x SJ @ 75%
*Lower weight if working on SJ
*Sub to Push Jerk if necessary
STRENGTH (Clean & Jerk).
- In 5-6 jumps: Work to establish 1RM Clean & Jerk.
*If clean and or jerk is still being developed, lower weight and work on form.
WOD
7 MIN AMRAP
5 x Burpee Pull-ups (High: Sub Bar Muscle-ups / Low: Sub just burpees)
10 x Push-ups
15 x Air Squats (High: Sub Toes 2 Bar / Low: No Sub)
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